Better than kale?

4 letters that have taken the world of nutrition by storm over the last 2 years. It’s true, kale is a superfood, loaded with vitamins, minerals, fiber, antioxidants, bioactive compounds and is literally worshipped by almost everyone from NYC hipsters, paleo chefs to movie stars…

But what if you don’t like kale… like me? For a while I felt a bit alone: each time I said I was not a big fan of this super star (I’m talking about kale not Ryan!), people were looking at me, thinking: “really, you, a nutrition coach not loving kale… how weird!”

So I tried my best. Kale juice, kale salad, kale chips… I’ve tried everything, but, no, sorry, I still didn’t like kale… and slowly I realised I was not the only one. Some of my clients who did like kale got a little bit sick and tired of eating kale everywhere, all the time while others had so much of it that they reached the OD point. Sad.

Finally this new research from the Centre for Disease Control came out and… revealed that, YES, there is a healthy and happy life beside kale!

The Centre for Disease Control ranked ’47 powerhouse fruits and vegetables’ according to how much fibre, vitamins, minerals, protein and potassium they contain. Kale came at the 15th position ONLY with a ‘low’ nutrient density score of 49.07 out of 100! This means that we have 14 other options more nutritious (and with a better taste – at least for me!) than kale!

Out of the 14 more nutritious leafy greens, I’ve selected my top 7. Very interestingly you’ll find them on French tables at each meal every day – no wonder why France is one of the slimmest and healthiest countries on the planet! If you simply focus on my list, you will reap all the benefits of the leafy greens, a must-have in your diet if you want to feel and look great, without having to eat a gram of kale. How does that sound? Pretty fantastique, isn’t it?

Nothing can beat a steak tartare with parsley, chicory and lettuce.

1- ROMAINE LETTUCE / nutrient density score: 63.48

A green salad each day, if possible twice a day, is one of the best kept healthy and weight loss secrets of the French! I’ll reveal all the other secrets in my upcoming online program (launched in the next few days!), so easy to follow even here!

Who knew that with this simple salad you would benefit from higher level nutrients than kale, in particular when it comes to Vitamin B folic acid, which plays a key role in fighting depression and, for you gentlemen, in increasing sperm counts.

2- PARSLEY / nutrient density score: 65.59

Delicious flavour, appetite suppressant, Vitamin K champion, fresh parsley should be on your table every day. As a leafy garnish to add colour and flavour to your dishes but also as the main ingredient like in the Lebanese tabbouleh made of lemon juice, onions, fresh parsley and tomatoes. One of the best refreshing summer dishes!

3- LEAF LETTUCE / nutrient density score: 70.73

Once again, the humble lettuce has much more to offer than you think – and definitely way more than kale. The greener the leaves, the more nutrients you’ll get. Do not forget to accompany your green salads with the best dressing made with the best fats and NO nasties. Check out a few of my recipes in one of my previous articles here.

4- CHICORY / nutrient density score: 73.36

Yes, another leafy green very popular in France. Its high level of polyphenols helps fight disease and research suggests it could make you live longer. It might definitely play a role in the fact that the French live longer and healthier lives. It makes the best green salad for an unforgettable steak tartare!

Spinach for a perfect breakfast!

5- SPINACH / nutrient density score: 86.43

Spinach is much more than being the champion source of muscle-building iron (as Popeye used to sing!). It will also help you lose weight, reduce cravings, and suppress appetite!

Raw spinach contains oxalic acid, an organic substance that can interfere with the absorption of essential nutrients like calcium and iron. However it is also rich in many essential nutrients, some of which are more available to our bodies when we consume them raw. These nutrients include folate, vitamin C, niacin, riboflavin, and potassium. So eating a mix of raw spinach and cooked spinach will help you make the most of this fantastic leafy green.

Marguerite my great grandmother (more on why she’s still my inspiration here) used to sautéed them in olive oil and used to add a few drops of balsamic vinegar just before serving. Super loaded with fibre, they are perfect for your heart health.

Beet greens are finally back after decades of rejection! Now that you know they offer more health benefits than kale, you’ll never throw them in the garbage bin ever!

Watercress and roasted pork…

7- WATERCRESS / nutrient density score: 100

This beauty food, which helps keep your skin youthful and smooth longer, is also one of the best weapons to fight cancer. Watercress salad (it’s always better to eat it raw as heat reduces its health benefits) with roasted pork is one of my favourite traditional French recipes.

Sorry again Ryan, but I’ll stop trying to love kale from now on and I’ll keep focusing on my list of 7 time-tested super leafy greens: they have helped 60 million French people stay slim and live longer and healthier lives!

What about you? Which one do you prefer over kale? Tell me in the comment box below.

Have a great week, full of vibrant delicious leafy greens – with or without kale!

Yves

4 Comments

Vanessa Tamati

January 21st, 2015

Mine would b watercress..but in my home land New Zealand I never ate it raw..but I will now.. thank you for your everything..